Is There an Upside to Processed Food?

“Processed” is a dirty word with health experts and consumers alike. It conjures up images of never-ending ingredient lists, an increasingly ridiculous array of flavored Doritos (Jacked Ranch Dipped Hot Wings, anyone?), ice cream sandwiches that don’t melt in 90 degree heat, and sugar-coated cereals in a rainbow of jewel tones that make a Missoni print look subdued.

Yet, the vast majority of the food in my kitchen has been processed in some way. I buy a boatload of fresh produce at the supermarket and farmers’ markets that remain pretty much in their natural state (except for perhaps a quick washing), but I also stock plenty of ingredients that have been altered in some way to make them more convenient or shelf-stable. My pantry is lined with roasted nuts, canned tomatoes and beans, and cleaned, bagged, and ready-to-cook grains like oats and farro. In my fridge, you’ll find yogurt and cheese, pasteurized and non-dairy milk, baby carrots, bagged greens, and a host of delicious condiments you won’t find growing on trees. On nights when I need a quick meal, I don’t call for takeout — I instead rely on time-savers like whole-grain pasta and jarred marinara, mixed with some fresh veggies and canned beans, to throw together a simple dinner. And while I occasionally make things like hummus, salsa, veggie dumplings, and even jam from scratch, I more often buy these products ready-made.

Perhaps you don’t think of some of these foods as processed, and therein lies some of the confusion and misplaced concern. Food processing is really a spectrum that is anchored at one end by tomatoes grown in your own backyard and, at the other end, by “Limited Edition” watermelon-flavored Oreo cookies with neon pink and green icing (yes, these exist). Some processing is necessary to make our food supply safe and sustainable, but a whole lot of processed foods are designed to satisfy taste preferences (and make food companies money, of course), while adding little or negative nutritional value. After all, processed foods supply the majority of the calories, saturated fat, sodium and added sugar in the American diet.

Many of the foods that I described above are what I would call minimally processed, and I think they offer time-pressed families a lot of advantages. As consumer preferences have shifted, food companies have developed creative products that satisfy demand for healthy, natural food, yet also allow them to “add value” and make a profit. Items like frozen vegetables, bagged spinach and other greens, and vacuum-sealed, cooked beets have made some of the most nutrient-dense foods more accessible by reducing prep time, and that’s terrific. Yet, according to a recently published statement by the American Society for Nutrition on the nutritional contributions of processed food, these “minimally processed foods” account for only 14 percent of Americans’ daily calories.

Convenience Can Be Overpriced

What’s more, many processed foods create a deceiving illusion of convenience. Do we really need pouches of pureed fruit when we can just grab an apple, banana, or handful of grapes? Is a snack bar really any “easier” than a handful of nuts? And sometimes convenience foods just aren’t worth the added cost, at least by my own calculation. For the price of a few packages of fully-cooked brown rice or other grains, you can buy a small rice cooker that will do all the work for you while you tackle something else on your to-do list.

The American Society for Nutrition statement also highlights ways that the food industry is making processed food healthier. For example, companies are utilizing high-pressure processing techniques that ensure food safety while destroying fewer delicate nutrients, researching natural antimicrobial agents that can help reduce food spoilage and waste, and finding shelf-stable ways to add healthy ingredients like probiotics and omega-3 fats to products.

Seeking a ‘Less Processed Happy Medium’

While some of these developments may be beneficial, I believe that creating “better-for-you” packaged food can only go so far in helping Americans to eat healthier. We need to give people the resources and knowledge they require to prepare a more whole foods-based diet and reduce reliance on convenience, restaurant, and fast food. That includes teaching basic cooking skills in schools and communities and educating people on how to prepare quick, healthy meals at home using simple ingredients. Every family has to find their own balance of convenience, cost, and health when it comes to food (you can’t have it all, unfortunately), but my hope is that we can all find a less-processed happy medium.

Get the latest health updates

Thanks for signing up!

Oops!

A system error was encountered. Please try again later.

Follow us on your favorite social network!

ABOUT THE AUTHOR

Johannah Sakimura, RD

Johannah Sakimura is a registered dietitian and nutrition communications expert based in the New York City metro area. Johannah first joined the Everyday Health team as a health editor covering diabetes news....read more

SEARCH ALL COLUMNS

This site complies with the HONcode standard for trustworthy health information: verify here.

Advertising Notice

This Site and third parties who place advertisements on this Site may collect and use information about
your visits to this Site and other websites in order to provide advertisements about goods and services of
interest to you. If you would like to obtain more information about these advertising practices and to make
choices about online behavioral advertising, please click here.